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Sport Books Publisher 1
VitaminsServe as coenzymes in chemical reactions
• A molecule that combines with an enzyme to activate it• Without the coenzyme the enzyme will never perform it’s function
Ex: riboflavin (FAD) & Niacin (NAD) are electron carriers which are reduced in the ETC to produce ATP
Considered ‘Organic’ because they contain carbon atoms
Required in small amounts making it easy to develop a toxicity
Necessary for1. Growth2. Reproduction3. Health Maintenance
Sport Books Publisher 2
Vitamins
Two classifications, 1. Water-soluble vitamins 2. Fat-soluble vitamins
Identified based on their ability to dissolve ineither water or fat tissue, respectively
Sport Books Publisher 3
Water-soluble Vitamins• Not stored. These vitamins are easily absorbed and easily
excreted.
• A toxicity of water soluble vitamins will result in the excess being eliminated in the urine.
• Include vitamin C and B-complex vitamins• Thiamin• Riboflavin• Niacin• Folate• Vit. B12 • Vit. B6
• Pantothenic Acid• Biotin• Vit. C
• Dissolve quickly in water, so overcooking fruits and vegetables, in water, will result in the vitamins being lost to the water
Water-Soluble Vitamins
Functions:Vitamin C
• Helps the enzymes involved in formation and maintenance for collagen• Acts as an antioxidant
» Protects foods from being oxidized by the body, by being oxidized themselves, which eliminates the formation of free radicals which cause damage or death to cells
• Helps with iron absorption
Sources: citrus fruits, dark green vegetables, strawberries, peppers
Vitamin B• Help your body use the fuel generated from the breakdown of energy-yielding nutrients• Works everywhere in your body tissues to metabolize macronutrients
ex: Folate & B12 help cells multiply
Sport Books Publisher 5
Fat-soluble Vitamins
• Includes vitamins A, D, E, K
• When taken in excess, these vitamins are stored in fat tissue
• It is particularly easy to develop a toxicity of vitamins A & D
Fat-Soluble VitaminsFunctions:
Vitamin A• The perception of light at the retina• The maintenance of a healthy, clear cornea
Sources: liver, fish oil, milk, milk products & bright orange fruits & vegetables (precursor beta-carotene)
• Precursors are compounds that can be converted into active vitamins• Vit. A can only be found in its precursor form in plants
Vitamin D• Raises blood calcium levels contributing to bone formation and
maintenance• The body can synthesize all the vitamin D it needs from sunlight
Sources: sunlight, fortified milk, eggs, liver
Fat-Soluble VitaminsFunctions:
Vitamin E• Antioxidant, protecting polyunsaturated fats, cells and cell membranes
Sources: Polyunsaturated plant oils, green leafy vegetables, whole grain products
Vitamin K• Helps synthesize proteins that help clot the blood• Your intestinal bacteria synthesize Vit. K
Sources: green leafy vegetables, soybeans, vegetable oils
Sport Books Publisher 8
Antioxidants• Formed from vitamins
• Aid in preserving healthy cells
• When the body breaks down fats, or uses oxygen, free radicals are formed
• Free radicals can damage cell membranes and mutate genes
• Antioxidants react with free radicals to decrease their negative effects, taking the place of the substance that would have origonally been oxidized
• Include vitamins E, C, beta carotene (from vitamin A)
Sport Books Publisher 9
Minerals
There are approximately 17-21 identified essential minerals
• The major minerals consist of:1. Calcium2. Chloride3. Magnesium4. Phosphorus5. Potassium6. Sodium7. Sulfur
• Considered ‘Inorganic’ because they do not contain carbon atoms
• Necessary for:1. Structural elements (teeth, hormones, muscles)2. Regulation of body functions (muscle contractions, blood clotting,
heart function)3. Aid in the growth and maintenance of body tissues4. Catalytic action in energy release
Sport Books Publisher 10
Vitamins and Minerals
• Needed in small amounts
• Essential component to good health
• Toxicities or deficiencies can have detrimental effects
• To ensure adequate intake, eat a balanced diet with variety.
• Supplements usually lead to toxicities, resulting in a waste of money.
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WaterLarge component of our bodies and food
• 60% of our bodies weight
Important for:1. Nutrient transport (within blood)
2. Waste transport (prevents build up of toxic concentrations)
3. Digestion & absorption 4. Regulation of body temperature (sweat)
5. Lubrication (joints)
6. Chemical reactions
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WaterBody water is lost through:
1. Urine2. Feces3. Sweat4. Evaporation in lungs
Excessive water loss through:5. Illness6. Exercise7. Hot environment8. Consumption of coffee, tea, alcohol
Sport Books Publisher 13
Water
• Need to consume approx. 1mL of water for every Calorie burnedo About 8 cups of fluid per day
Consumption will be dependent upon:– Level of activity – Climate (warm vs. cold)
• Weakness or fatigue are common signs of dehydration
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